Comparing Nutrients in 5 ounces Baked Potato Skin VS Cooked Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Cooked Spinach Spaghetti	14%	4%	82%

Macro Nutrients

	Baked Potato Skin	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Energy	9.68% 281kcal	6.35% 184kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.2% 65.3g	28.5% 37g	130g per day for Men 19-50 years
Sugars	2.74% 2g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	29.5% 11g	NA	38g per day for Men 19-50 years
Protein	11% 6.1g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.8% 31μg	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21.3% 19mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Calcium	4.8% 48mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	32.3% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	125% 9.98mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	93% 2.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20.5% 143mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	2.4% 82.2mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	57% 31.3μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Cooked Spinach Spaghetti per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Skin versus 5 oz of Cooked Spinach Spaghetti to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Skin vs Cooked Spinach Spaghetti:

• 5 ounces of Baked Potato Skin have 1.3 times more Vitamin B1, 2 times more Vitamin B3, 4.7 times more Vitamin B5, 6.4 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Cooked Spinach Spaghetti.
• Both Baked Potato Skin and Cooked Spinach Spaghetti provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Cooked Spinach Spaghetti have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Cooked Spinach Spaghetti have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Potato Skin vs Cooked Spinach Spaghetti:

• 5 ounces of Baked Potato Skin have 4 times more Copper, 6.8 times more Iron and 9.9 times more Potassium than Cooked Spinach Spaghetti.
• While 5 oz of Cooked Spinach Spaghetti contain 1.4 times more Magnesium, 2.4 times more Manganese, 31.6 times more Selenium and 2.2 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Cooked Spinach Spaghetti contain similar levels of Calcium and Phosphorus per five ounces.
• 5 ounces of Baked Potato Skin lack sufficient amounts of Selenium
• 5 ounces of Cooked Spinach Spaghetti lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Skin have 1.5 times more Energy and 1.8 times more Carbohydrate than Cooked Spinach Spaghetti.
• Both Baked Potato Skin and Cooked Spinach Spaghetti offer comparable quantities of Protein per five ounces.
• Both Baked Potato Skin as well as Cooked Spinach Spaghetti provide inadequate amounts of Omega 3 and Omega 6 in five ounces.